Where to start for a total newb?

[Christianrunsonfaith]

Evening everybody!

Just wrapped my first workout on my new erg, and wow, I'm feeling pretty rough. I did 4 x 500 with slightly increased intensity with each set. Honestly, I'm a bit surprised that I'm so winded and fatigued. But then again, I'm trying to remind myself that I just started working out again this January, it's been over two years since I've done any cardio. I signed up for a 5k on a whim on January 15, 2023, ran a 39:32 5k, and whittled that down to roughly 32 minutes recently.

Anyhow, here are the times for each set tonight"

1st set = 2:55/500m (Warmup)
2nd set = 2:10/500m (Medium effort)
3rd set = 1:50/500m (Hard effort)
4th set = 3:06 (Cool down)

For someone with zero rowing experience, A) How do these times stack up for a newb? And What should I focus on for building my engine?

As a side note, I do have BikeErg and SkiErg (need to build this still) and am looking to use those as well to build my engine. Any help would be greatly appreciated!

[gvcormac]

Your times are fine. You might consider some longer, slower distances as well.

[Sakly]

For someone with zero rowing experience, A) How do these times stack up for a newb? And B ) What should I focus on for building my engine?

A) times on the rower depend very much on previous experience with other sports activities. 500m is very short and more of a sprint distance. To really get am idea of what is rowing about, you should try a longer distance.
B ) Depends. How many sessions do you want to do in a week? How much time can you spent for each session? How good do you want to get? Competitive - even only for your own purpose and climb up online rankings? Only get fit and do some stuff?

[p_b82]

Also knowing age & HR/strokes per minute/rest period between your sets might help people give some guidance.

But as a relative n00b myself, when I asked the same question I was pointed essentially to volume being the best way to build more aerobic capabilities, closely followed by session intensity.

That can either be achieved through number of session / for duration of sessions / pace of sessions - how your body handles recovery, how your mind handles the efforts & how often you want to train will drive how you go about doing that.

But the first step I think that is always consistent is make sure that you're rowing with good technique and then build from there.

[jamesg]

A How do these times stack up for a newb?
B What should I focus on for building my engine?

A Normal. Relate them to the ratings (SPM). However 1:50 is a lot of power (260Watt) if you never rowed before. The 5ks were very slow, so:

B1 Style, i.e. how you row, finding a neat combination of force and relaxation, speed with timing and rhythm, extension without excess, constancy, graduality, engaging the legs.
B2 PM: Learn all about it and apply basic power engineering.
B3 Use your engine, times long but not too long, hard but not too hard, relating to your size and age.

Could start here:
https://www.concept2.com/indoor-rowers/ ... que-videos

[mitchel674]

viewtopic.php?f=3&t=185257

[iain]

The 5ks were very slow

I read those as running 5k NOT rowing, still not world beating, but there is much more variation in running times as you have to support your weight as well as power forward. Also I am not sure how power varies with pace for running, I feel that it is the square of velocity rather than cube as for rowing.

As to the OP's question, look forward to receiving some more data. recovery is a bit slower on the rower than running, so 8 x 500m with 2 min rest between each is broadly the same pace as 2000m continuous if you row at the same number of strokes per minute, while with 3:30 rest people manage 3S/500m (at 1:50 >8% additional power), while there are papers concluding that >1min rest between intervals has little impact on sustainable pace for running. Also as a non-weight bearing exercise size matters, especially over shorter distances with the heavyweight greater than the Lightweight (<75kg) world record by about 1/3 the power!

As referred to already the biggest difference for times of new rowers is technique, with some strong people barely able to get below a 2:30 pace you are well ahead of the curve, but I would say that your pace is probably better than a run 30 min 5k. That may just show that your strength is better than your endurance. 500m requires some endurance, but is substantially anaerobic so a very different beast.

Re what to do to improve, the most important point is to do something that you enjoy as it requires time on the rower and no program helps while it is hypothetical! The "Gold Standard" for erging is 2k that requires aerobic fitness while 500m and shorter remains the focus of some, there is a danger of injury if your technique is lacking and a warm up longer than a few minutes is recommended (some would say 20-30 min required to prepare for a sub 2 min event!), while many more use the erg for fitness and weight loss so >30min are their aim. each aim would require a different approach, so we need more info before being able to help. But well done for starting and I hope you continue.

- Iain

[Christianrunsonfaith]

Thank you all for your responses! This is so wildly helpful and informative, I am grateful for the time you've put into your responses.

I forgot to mention some vital stats: 5'11", 205 lbs, 20% bodyfat, 41.5 years old. Former strength athlete and triathlete (back before the term "Hybrid athlete" was cool!). Also, recovering alcoholic and addict, been sober a tad over 1.5 years hence my quest to get back to some fitness and have some fun.

Also, side note, I set up the SkiErg today and hit 3 sets of 500m, not as winded as the rower, but my triceps are already sore!

1st set = 2:26/500m (trial; damper was at 10 by accident!)
2nd set = 2:19/500m (medium effort; damper was at 4)
3rd set = 2:59/500m (cool down; damper was at 4)

Really looking forward to diving in more with you all!

[KeithT]

Thank you all for your responses! This is so wildly helpful and informative, I am grateful for the time you've put into your responses.

I forgot to mention some vital stats: 5'11", 205 lbs, 20% bodyfat, 41.5 years old. Former strength athlete and triathlete (back before the term "Hybrid athlete" was cool!). Also, recovering alcoholic and addict, been sober a tad over 1.5 years hence my quest to get back to some fitness and have some fun.

Also, side note, I set up the SkiErg today and hit 3 sets of 500m, not as winded as the rower, but my triceps are already sore!

1st set = 2:26/500m (trial; damper was at 10 by accident!)
2nd set = 2:19/500m (medium effort; damper was at 4)
3rd set = 2:59/500m (cool down; damper was at 4)

Really looking forward to diving in more with you all!

First congrats on getting sober!
Glad you shared some stats. You are not super tall but not short either and to be 20% BF at 205 means you have a lot of muscle and should have more than enough power. As other have said you really want to get form as good as possible and you really need to get some meters in to build the aerobic base. Longer steady rows will do wonders for you and you can gradually add time/pace. Then when you do completes interval workouts track progress and/or follow one the rowing programs if you have the time to do so.

[Dangerscouse]

I forgot to mention some vital stats: 5'11", 205 lbs, 20% bodyfat, 41.5 years old. Former strength athlete and triathlete (back before the term "Hybrid athlete" was cool!). Also, recovering alcoholic and addict, been sober a tad over 1.5 years hence my quest to get back to some fitness and have some fun.

Well done for getting and staying sober. A very good friend of wife's has done the same thing and I can't comprehend how hard it must be. Hopefully the ergs will become your new addiction

Imo, the fact that you're a former triathlete and powerlifter bodes very well for your potential, as do your enthusiasm.

[Christianrunsonfaith]

First congrats on getting sober!
Glad you shared some stats. You are not super tall but not short either and to be 20% BF at 205 means you have a lot of muscle and should have more than enough power. As other have said you really want to get form as good as possible and you really need to get some meters in to build the aerobic base. Longer steady rows will do wonders for you and you can gradually add time/pace. Then when you do completes interval workouts track progress and/or follow one the rowing programs if you have the time to do so.

Thanks for the reply! Yes, "thicker" than most ha! But the muscle has been stagnant too for quite some time... it's interesting to see the strength wither away a bit despite the sustained muscle volume.

Anyhow, I hope to row 2k tonight, nice and easy, just to see what it's all about. But will absolutely keep your comment in mind!

[jamesg]

The 2k gives us a useful benchmark. But take it easy, it's an Olympic distance, and also, since rowing involves water, there is a catch: going 1% faster takes 3% more power.

Useful indices to check not only what you are doing (the 2k time is all too clear on that topic) but also how:

Watts/Rating = the mechanical work done in each stroke
2000/number of strokes pulled (shown in C2 logbook): how far your boat goes each stroke.

[gvcormac]

Thank you all for your responses! This is so wildly helpful and informative, I am grateful for the time you've put into your responses.

I forgot to mention some vital stats: 5'11", 205 lbs, 20% bodyfat, 41.5 years old. Former strength athlete and triathlete (back before the term "Hybrid athlete" was cool!). Also, recovering alcoholic and addict, been sober a tad over 1.5 years hence my quest to get back to some fitness and have some fun.

Also, side note, I set up the SkiErg today and hit 3 sets of 500m, not as winded as the rower, but my triceps are already sore!

1st set = 2:26/500m (trial; damper was at 10 by accident!)
2nd set = 2:19/500m (medium effort; damper was at 4)
3rd set = 2:59/500m (cool down; damper was at 4)

Really looking forward to diving in more with you all!

If your triceps are sore, try keeping your elbows locked until the very finish. Angle of your elbows is a matter of taste, from near 90 degrees to near straight. The majority of the force comes from hip hinge.

[Christianrunsonfaith]

I forgot to mention some vital stats: 5'11", 205 lbs, 20% bodyfat, 41.5 years old. Former strength athlete and triathlete (back before the term "Hybrid athlete" was cool!). Also, recovering alcoholic and addict, been sober a tad over 1.5 years hence my quest to get back to some fitness and have some fun.

Well done for getting and staying sober. A very good friend of wife's has done the same thing and I can't comprehend how hard it must be. Hopefully the ergs will become your new addiction

Imo, the fact that you're a former triathlete and powerlifter bodes very well for your potential, as do your enthusiasm.

Thank you very much! It's actually been an incredibly fruitful and relieving journey to give up the bottle and drugs. I was literally enslaved with my addiction, and now it feels like I removed a 40-lb rock from my rucksack.

I am curious to see how slowly/quickly I can reclaim some of that old fitness. But that's not the primary goal, to win a medal or something... it's to be fit, healthy and happy so I can be a father to these two amazing girls I have.